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Yes, so long as there is a stable surface, elevating the heels is well worth it, especially if you can't sink to the floor on your own.

Train to get bigger and stronger, first. Then aim for any sort've endurance. Trying to do everything at once will hinder progress greatly. You can certainly train the muscles for endurance, but save that for another time. Also, muscular endurance isn't to be confused with cardiovascular...

Going to parallel or above puts stress on your knees. Work on flexibility and sink all the way down, until your hams touch your calves. You should be able to do this with a shoulder-width stance, without your heels raises, in regular shoes. If not, invest in a pair of olympic lifting shoes. They...

The deadlift. Overall, it's a much more functional exercise.

The deadlift. Overall, it's a much more functional exercise.

It depends on your priorities. If you think losing some more weight will cause your clothes to loose their snug fit, or cause them to give you a sloppy appearance due to not fitting nicely at all, then stop cutting, and start on a slow bulk. A slow bulk can work just fine. You can slowly add the...

There's no need to find your RMs over again. Simply bump the weights up 5-10 lbs. from the previous cycle. If you extended the end of your cycle in an attempt to add strength, you may want to use slightly larger jumps from the last run through HST.

I'm in agreement with BoSox. Be extremely generous with post-workout and post-sparring carb intake. Treat and boxing drills and sessions as a workout in themselves. Eat plenty of carbs before and after training - especially after! If you notice too much weight gain, cut back some.

Well zigzagging is just the weights overlapping from once HST microcycle to another. It doesn't really have any use for periodizing. Trying to combine deloading into an HST cycle would be kind've hard, in my opinion. It's not a technique really meant for hypertrophy. I'm sure someone could...

According to Jules, very intetense stretching (PNF) can bump up the RBE. If you're going to stretch, keep it fairly lightly. Don't do static stretches, either. Work on some light active stretching. I doubt you have to worry too much anyway, though.

In the dual-factor training theory, one deloads when they've pushed themselves just shy of overtraining, in order to create a rebound effect by the body, significantly increasing performance. This is achieved through overreaching. You load your body for a short period of time (3-6 weeks...

Aaron, nothing to say to this?

After I reached my desired size, I'd aim for increasing my strength output as much as possible. No reason to maintain. If I'm going to be lifting weights, I want to be moving forward in doing so. Just lifting to maintain would bore me. Of course, if someone else was happy with their size, and...

I thought soreness was a good thing for the 15's.

If you're not sore, try doing the reps a little slower. Also, how long did you SD for? You should be sore the day after your workout, especially during the 15's. You want that retention of lactic acid. You want it flushing through you. If you didn't SD long enough, you might be using too light...

I meant I don't see much of a hypertrophic benefit using a method that involves no zig-zag, as compared to one that does allow it. His program is fine, but I just don't see any real benefit over the typical HST routine, aside from the fact that it's easier to go by feel. Calkid did this and...

Is it just me, or does the coach seem to advertise a bit much?

I honestly doubt there's much of a benefit in way of hypertrophy. Some, but very little. It may feel more satisfying to increase the weight every workout, though. If that's the case, then go for it. However, a bit of zig-zag shouldn't hinder one's growth.

Beginners of lifting, maybe. You said a golden rule for beginners of HST. There's no reason someone who is simply new to HST has to focus on whole body workouts in a 24-hour period. That's far from a "golden rule". If anything, the four principles that makeup HST are the golden rules.

The HIIT will help with nutrient partitioning. I wouldn't do it until the 10's, and make sure you treat it as a workout session. Pre- and post-workout nutrition, and eat plenty to sustain growth.